Nadi shodana, also known as alternate nostril breathing, is a common pranayama technique. It’s thought to restore balance, purify your energy, and leave you feeling more steady and calm.
The “nadi” part of nadi shodana refers to energy pathways (nadis) that run throughout the body. This particular method of breath control focuses on two nadis: ida, which runs through the left side of the nose, and pingala, which runs through the right side of the nose.
Ida and pingala have opposite qualities. Ida corresponds to the moon, calm, cool, nurturing. Pingala corresponds to the sun, vibrant, warm, stimulating. Practicing nadi shodana balances these qualities by focusing the breath through each nostril individually.
How to Practice Nadi Shodana
Safety note: Check with your doctor before you begin any pranayama practice.
- Settle into a comfortable seat and take 1-2 easy breaths
- Fold down the first and second fingers on your right hand (Vishnu’s mudra) and bring your hand in front of your nose, palm toward you
- Use your thumb to gently close your right nostril (pressing against the outside of your nose)
- Inhale through your left nostril
- Lift your thumb to open your right nostril and use your third finger to gently close your left nostril
- Exhale through your right nostril
- Inhale through your right nostril
- Lift your third finger to open your left nostril and use your thumb to close your right nostril
- Exhale through your left nostril
- That completes one breath cycle; Repeat 3-4 cycles, slow and steady
Tips as You Progress
However you practice, start with just a few rounds and breathe at a comfortable pace. Pro tip: blow your nose before you begin!
With practice, you will find that you can hold your hand relatively still, simply rocking (or pivoting?) your hand to bring either your thumb or third finger into position.
When first starting out, try to simply breathe evenly on each side. As nadi shodana becomes more comfortable, you can begin to retain your breath (pause) after each inhale and exhale.
You may feel just a bit lightheaded or “buzzy” after practicing pranayama. Take it easy and never push beyond what is comfortable. If you have any health concerns, such as high blood pressure or asthma, avoid breath retention. Or stop the practice entirely and check in with your doctor before trying again.
Nadi Shodana Variations
Over the years, I’ve come across some variations on the basic practice described above. Here are a few I like:
1. Keep the same pattern as above (inhale left, exhale right, inhale right, exhale left), but instead of breathing evenly throughout, lengthen your exhales. Work up to a 1:2 ratio. For example, inhale for a count of 4, exhale for a count of 8.
2. Practice as in variation #1, but retain your breath after each inhale. Start with a retention of just 1 or 2 counts, then work toward a longer retention, up to a 1:2:2 ratio. Example: Inhale a count of 4, hold (up to) a count of 8, exhale a count of 8.
3. Switch the pattern, focusing on just one side, then the other. To do that, close your right nostril, inhale and exhale evenly through your left nostril for several breaths. Then switch sides, taking the same number of breaths through your right nostril.
Nadi shodana is relatively easy and can feel great after just a few minutes of practice. Give it a try the next time you need a little reset in your day.
Note: this post was originally published on my old yoga blog, Dancing Frog Yoga, on 10/03/2018.